The Best Ranked Exercises To Lose Weight With Prolapse Problems

If you’re dealing with prolapse or previous prolapse surgery the best exercises to lose weight are low impact exercises.

Read on now to learn:

What are low impact exercises?

What are the best ranked low impact exercises for burning energy?

Tips for using this information to help you lose weight

What Are Low Impact Exercises?

Low impact exercises minimise the impact of landing on your joints and tissues.

Low impact exercises usually involve one foot in contact with the ground throughout. Exercises where the body weight is supported are also classified as low impact exercises (e.g. machine-based exercises such as cycling and water-based exercises).

Low impact fitness exercises help women with prolapse problems by minimising the landing impact and associated downward forces on the pelvic floor. Low impact exercises are beneficial exercises for losing weight with prolapse problems because they can allow for:

According to the Compendium by Ainsworth et al referenced above fast cycling is >20mph or 32 km/hr so we’re not talking speed cycling but a good solid speed. I would think this could be done on a stationary cycle as well to be effective.

Yes absolutely Stefanie and good points on the course variations too. This is simply what the report states. Fast stationary cycling (spinning) is however a good option for some women with prolapse problems to get good cardio training and assist with weight management.

I presume, if regular cycling is allowed, then cycling with a recumbent tricycle is OK, too. You say something about avoiding stressing while riding. How long should I avoid hills? I have one bike path that’s really flat, but that’s going to get dull pretty quickly. I’m in southern Germany so it’s just gentle hills, but just wondering what kind of hill I’m supposed to avoid and for how long? I’m currently almost 6 weeks post-op.

What about bowling? I’ve been on a bowling team for several years. Is that something I shouldn’t be doing?

PS I passed your website onto my OB/GYN doctor and tomorrow I will be showing it to my surgeon because I think they should all know about this and be recommending your thoughtful plans. Is your book translated into other languages? I am in Germany and going to Korea.

Yes recumbent cycle is usually a good option for most women. Full internal healing takes on average around 3 months after prolapse surgery so it’s very important to avoid strain particularly during these early days. I would alos suggest long term that it’s wise to avoid straining using heavy gears and straining to push down forcefully through the legs. What type of bowling are you referring to? Ten pin bowling or lawn bowls?

Hi Ruthi
A well fitting pessary may help to support your prolapse walking. I suggest that you trial this form of exercise with the pessary in place for some short walks and build up gradually to test the success of the pessary for your prolapse. Hill walking over a number of days will be a lot more challenging than a single day’s walk.
All the best
Michelle

hi. I used to be a grappler before prolapse. I did a sport called bjj. its mostly grounded and a bit like wrestling , but theres some judo involved but very littke. would like to resume after surgey. is this stupid of me. I worked out with my trainer that such things as sit ups and running and planking during warm ups will now be a no no and judo throws are off limits. any ideas?

Hi Lee
This one’s a really hard question – you are correct in the changes suggested to training however I suspect that the physical strength involved in grappling may not be appropriate after prolapse surgery. Wish I could be more positive on this one however it’s not something I would recommend after surgery when the risks or recurrent prolapse are already increased. I hope this helps somewhat, Michelle

Great question Carrie – I suspect that horse riding may have the potential to impact upon the pelvic floor with galloping/cantering. The pressure of the horse landing will still be transferred to your pelvic floor – how much pressure I don’t know and I don’t know of any studies investigating this. I would think that the smoother you can keep the stride of the horse (and the lower the impact of your own body onto the saddle) – the kinder to your pelvic floor when riding. Wish I could help you more with this question.

I think the issue with kettlebell swing is in part due to the technique that involves bending forwards with legs apart holding the kettlebell. Bending forwards increases the load on the pelvic floor and the degree to which this impacts on the pelvic floor will differ in women. For some it won’t be an issue, for others repeated heavy loading might be a factor contributing to overload. It’s a very individual thing but not a heavy weighted exercise I would recommend for women with pelvic floor prolapse problems.

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I would just like to say ,thank you for all the great info I receive from you. I look forward to the next news letter and I find the information very helpful. A big thank you

MargBrisbane

Just wanted to say a quick thank you for your wonderful website and all the fantastic educational videos. I am three weeks post op from my surgery and your site has answered many important questions for me and helped me on my way to recovery. Big thank you!

LinaAlaska

Thank you, I really appreciate the extent to which you as a professional go to assist others.

LaurieCanada

I just want to reach out and hug you. I looked online a year ago for anyone who taught exercises safe for prolapsed uterus and I came across your website. I am so happy that now I can finally exercise without further prolapse issues. Thank you!

LeanneAustralia

Thank you Michelle finding your newsletter very helpful also your exercise book for prolapse which I’ve recently received – excellent! Will certainly recommend to others.

EvaSwitzerland

I am located in the heart land of America. I see you are in Australia. Women everywhere need this type of help and understanding. Thank you so much for all the information and help you provide on this personal matter.

Kay

My surgery was done in one of the top hospitals in the country. I got no instructions and even when I emailed them I got no advice. I was so lucky to find you on line and get answers to my questions. Please continue your wonderful work which is so important and so neglected.

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Thanks for helping so many women with your focus on a neglected area of the body that has such a big impact on how well woman can live their lives.

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Your website has been of great help and encouragement to me… I don’t know where I would have got started otherwise.

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